Obviously everyone makes their own decisions about this (and lots of us do add on extra). However, I thought it would be worth sharing something I worked through last night, as something to think about.
I did a bit of calculating last night (because I realise I've been pushing myself a bit too hard post-graduation, I think).
I went back to look at the '10% rule' - ie the idea that to avoid over-training, you shouldn't increase by more than 10% per week - and even then the recommendation is to not do that full increase for every run, and to back off a bit every few weeks. I think you can use the 10% based on time, or on distance. And obviously it's only a recommendation - but it does seem to be a generally accepted one.
Those extra few minutes in the last few weeks are in fact based on 10% a week - I hadn't realised that. Maybe that's why it can feel pretty tough, even though it only looks like a tiny bit more!
Week 7: 25 minutes plus 10%...
Week 8: 27.5 (rounded up to 28 in the c25k) plus 10%...
Week 9: 30.3 (rounded down to 30 in c25k)
So, carrying on adding 10% a week to the running time would look like this:
Postgrad wk 1: 33.3
Now I know how tempting it is to hurtle towards the magical 5k, but at the pace I go at (around 50 minutes for 5k) it would have been much more sensible to build up to it over an extra *5 or 6* weeks, not just in one week! Mind you, not sure that even if I had worked this out before, I'd have been sensible...
But I have decided not to enter a parkrun until it feels a bit more comfortable (I do have a few twinges in various parts of my legs after yesterday, and I really don't want to end up with anything more drastic). I do confess to still being glad I went to see how long it would take me though.